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Daily Workout WOD, November 30, 2021

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30 Nov, 2021

11.30.21

Metcon
In 15 mins complete:
200m Run

Then 2 rounds of:
10 Down Ups
10 Banded Pull Apart
5/side DB Hang Snatches

Then complete 2 rounds of:
5/side Single Arm Ring Rows
10 Shoulder Activations
10 Bodyweight Good Mornings

Then complete 2 rounds of:
5 Empty barbell Snatch Grip Romanian Deadlifts
5 Hang Muscle Snatches
5 Muscle Snatches

Metcon
Movement Prep: Snatch Grip Deadlift to Power Snatch

Focus today on the positioning. Load the bar with 10lbs and practice going from the floor to the knees for 3 reps. Then do the same thing but finish with the Power Snatch. Complete 3 sets.
Try to keep a position that allows your shoulders to be over the bar during the entire movement.

Metcon
In 15 mins complete 4-5 sets of:
3-7 Ring or Bar MUs / 15-20 C2B Pull Ups or Pull Ups / 10 Banded Strict Pull Ups
8 Touch and Go Power Snatches (135/95) / 20 DB Snatches (50/35 – 35/20)
12 Burpees over Bar/DBs (facing)
Rest 90 secs
Metcon
In 12 mins complete 3-4 sets of:
8 Close Grip Bench Presses (TX130)
8-12 Strict Pull Ups (TX030)
Rest 30 secs
15 Deficit Push Ups (T30X1)
Rest 90 secs
Metcon
Optional Extra Work

Complete 6 sets of:
45 secs Row
Rest 1 min 15 secs
45 sec Assault Bike
Rest 1 min 15 secs

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift